The order of doing cardio and weight training matters and depends primarily on fitness goals. Doing weights first and then cardio:
- Maximizes strength and power because muscles are fresh and energetic, allowing heavier lifts and better form.
- More effectively strengthens muscles and burns fat due to higher lifting intensities.
- Supports better performance in weightlifting exercises, reducing injury risk.
- Allows cardio as a mental and physical cool-down to lower heart rate gently.
- This approach is ideal if strength gain, muscle building, and fat loss are primary goals.
Doing cardio first and then weights:
- Warms up muscles and joints effectively, preparing the body for strenuous activity.
- Prioritizes cardiovascular improvement, endurance, and heart health since the body is fresh for aerobic work.
- Acts as a mental warm-up and can improve aerobic capacity and stamina.
- Is better for endurance athletes or those focusing mainly on heart health.
- This approach suits those whose primary goal is cardiovascular fitness and endurance.
Overall, if strength and muscle building are priorities, start with weights. If cardiovascular endurance or aerobic fitness is the goal, start with cardio. Mixing the order can be done based on preferences, but weights first is generally recommended to optimize performance and reduce injury risk during lifting.